Is Cheese Ok If Lactose Intolerant? The Definitive Guide

January 13, 2026 •

4 min read

According to the National Institutes of Health, approximately 65% of the world's population has a reduced ability to digest lactose after infancy. This common condition leaves many asking: is cheese ok if lactose intolerant? The good news is that many people with lactose intolerance can enjoy certain types of cheese with minimal to no symptoms, due to the cheesemaking and aging processes.

Quick Summary

Yes, many individuals with lactose intolerance can safely consume specific cheeses, particularly hard, aged varieties. The lactose content decreases significantly during the cheesemaking and aging process, making them better tolerated. Fresh and soft cheeses, however, typically contain higher lactose levels.

Key Points

Aged Cheeses Are Low in Lactose: Longer aging and fermentation processes naturally break down lactose in cheeses like Parmesan, aged Cheddar, and Swiss.
Hard Cheeses are Best: The harder and older the cheese, the less lactose it will contain, as most of it is drained off with the whey during production.
Soft Cheeses are High in Lactose: Fresh, soft cheeses such as ricotta, cottage cheese, and cream cheese retain more whey and thus have higher lactose levels.
Individual Tolerance Varies: The amount of lactose a person can tolerate is unique to them; starting with small portions is recommended.
Enzyme Supplements Can Help: Lactase enzyme supplements are available to assist in digesting lactose and can be taken before consuming dairy.
Dairy-Free Options are Also Available: For those with severe intolerance or a milk allergy, vegan cheese alternatives are a safe option.
Consult a Professional: For personalized advice on managing lactose intolerance, it is best to consult a healthcare provider or registered dietitian.

The Science Behind Lactose in Cheese

To understand why some cheeses are safer for those with lactose intolerance than others, it's essential to grasp the basics of how cheese is made. Lactose is a milk sugar that is primarily concentrated in the whey, the liquid part of milk. During the cheesemaking process, milk is separated into curds (solids) and whey. Most of the lactose drains away with the whey, so the initial lactose content is already reduced.

Fermentation and Aging: Nature's Lactose Reduction

After the curds are separated, the real magic happens, particularly in aged cheeses. Bacteria, known as lactic acid bacteria, are introduced to ferment the remaining lactose and convert it into lactic acid. This is the same process that gives aged cheeses their distinct flavor and texture. The longer a cheese is aged, the more time these bacteria have to consume the lactose, leaving behind only trace amounts, if any. This is why very hard, aged cheeses like Parmesan are often considered virtually lactose-free.

Low-Lactose Cheese Options

Navigating the cheese aisle can be tricky, but knowing which types are naturally low in lactose can help. Here are some of the best options for those with lactose sensitivity:

Aged Cheddar: Extra-mature cheddar, aged 18 months or more, contains very little lactose, often less than 0.1g per 100g.
Parmesan (Parmigiano-Reggiano): This hard Italian cheese is aged for a minimum of 12 months, resulting in almost no lactose.
Swiss Cheese: The long aging process and specific cheesemaking methods for Swiss cheese result in a very low lactose content, often with less than 1g per 100g.
Aged Gouda: Similar to other aged cheeses, gouda's lactose content diminishes significantly as it matures. Extra-aged varieties are best.
Blue Cheeses: The bacteria and fungi used to create blue cheese feed on the lactose, reducing its content. Longer-aged varieties have the least lactose.
Feta: Traditionally made from sheep's or goat's milk and aged in brine, feta is naturally lower in lactose.

The Cheeses to Approach with Caution

Conversely, some cheeses retain a higher lactose content because they are not aged as long or contain more whey. These include:

Ricotta Cheese: This soft cheese is made from whey, which contains a high concentration of lactose.
Cottage Cheese: Another fresh cheese, cottage cheese has a relatively high lactose content compared to aged varieties.
Cream Cheese: Because it is a fresh, soft cheese, cream cheese contains more lactose than hard, aged options.
Processed Cheese Slices: Many processed cheese products may contain added milk solids or whey, increasing their lactose levels.

Low-Lactose Cheese Comparison

To make your selection easier, here's a quick comparison of lactose levels in different cheese types based on typical values per 100g.


Cheese Type	Lactose Content (per 100g)	Notes
Parmesan (aged)	< 0.01g	Virtually lactose-free due to long aging process.
Aged Cheddar	< 0.1g	The older, the lower the lactose content.
Swiss Cheese	0-1g	Carbon dioxide bubbles from fermentation further reduce lactose.
Aged Gouda	0-2g	Look for aged or extra-aged varieties.
Feta	0.1-2g	Varies depending on aging and milk type (goat/sheep vs. cow).
Fresh Mozzarella	1-3g	Softer and fresher, so more lactose remains.
Ricotta	3.2-5.1g	Made from whey, so naturally higher in lactose.
Cottage Cheese	3-4g	A fresh, soft cheese with higher lactose content.

Strategies for Enjoying Cheese with Lactose Intolerance

Even with low-lactose cheeses, some individuals may still experience mild symptoms. Here are a few tips to help you enjoy cheese comfortably:

Monitor Your Tolerance: Everyone's tolerance is different. Start with a small portion of a low-lactose cheese and see how your body reacts before increasing the amount.
Take Lactase Enzyme Supplements: For those times when you want to eat a higher-lactose cheese or aren't sure of its content, a lactase enzyme supplement can help your body break down the lactose.
Pair Cheese with Other Foods: Eating cheese as part of a meal can slow down digestion and make it easier for your body to process the lactose.
Consider Lactose-Free Dairy Products: Some brands offer specially formulated lactose-free cheeses, which are treated with the lactase enzyme to remove the milk sugar.
Explore Dairy-Free Alternatives: For those with severe intolerance or a dairy allergy (which is different from lactose intolerance), vegan cheese alternatives made from nuts, seeds, or soy are excellent options.

Conclusion

While a diagnosis of lactose intolerance doesn't mean a complete farewell to cheese, it does require a more mindful approach to your choices. The key lies in understanding the cheesemaking process: the longer a cheese is aged, the less lactose it contains. Hard, aged cheeses like Parmesan and mature Cheddar are excellent choices, while fresh, soft cheeses like ricotta should be approached with more caution. By experimenting with different varieties, reading labels, and using supportive strategies like enzyme supplements, many individuals can continue to enjoy the delicious world of cheese without digestive distress. To confirm your specific tolerance, always consult with a healthcare professional or registered dietitian. For a comprehensive guide to aged cheese options, you can explore resources like the one offered by Gardners Wisconsin Cheese(https://www.gardnerswisconsincheese.com/blogs/recipes/a-guide-to-lactose-free-and-low-lactose-aged-cheeses-for-dairy-lovers).

Frequently Asked Questions

During the aging process, bacteria naturally present in the cheese consume the lactose and convert it into lactic acid. The longer the cheese ages, the more lactose is broken down, resulting in a lower overall lactose content.

While Parmesan is known for being very low in lactose due to its long aging period, some very young or minimally aged Parmesan may contain trace amounts. True Parmigiano-Reggiano, aged for a minimum of 12 months, is typically virtually lactose-free.

Fresh mozzarella is a softer cheese with a higher moisture content, meaning more of the lactose-containing whey is retained. Some people with mild lactose intolerance may be fine with it, but those with higher sensitivity may experience symptoms. Opting for a shredded version, which has less moisture, can help.

Lactose-free cheese is made from dairy milk but has had the lactose removed or broken down using the lactase enzyme. Dairy-free cheese is a plant-based product, often made from nuts or seeds, and contains no dairy at all.

While lactase drops or tablets can help your body digest lactose, they are primarily for liquids like milk. It's generally more effective to take a lactase enzyme supplement before consuming higher-lactose cheeses, or to stick with naturally low-lactose varieties.

Cheeses made from goat or sheep milk, such as Feta, can sometimes be lower in lactose than their cow's milk counterparts, partly due to the cheesemaking process. However, the aging process is a more reliable indicator of low lactose content.

Not all soft cheeses are high in lactose. Soft cheeses like Brie and Camembert, while softer, undergo a fermentation process that significantly reduces their lactose content, making them generally lower in lactose than fresh soft cheeses like ricotta or cottage cheese.